Baked Eggplant Parmesan Recipe

A Lighter Twist on a Traditional Favorite: Baked Eggplant Parmesan.

Enjoy this healthier version of an Italian classic eggplant parmesan. Baking rather than frying the eggplant cuts the fat and calories by more than half.

Creative Cooking for the Health-Conscious Gourmet

FibonacciRECIPES | Culinary Medicine 

Low Calorie | Low Cholesterol | High Protein | Low Carb

Eggplant Parmesan Recipe

Indulge in the comforting flavors of Italian cuisine with a guilt-free twist! Our Baked Eggplant Parmesan recipe revamps the classic favorite, slashing fat and calories without compromising on taste. By opting for baking instead of frying, each bite delivers the same crispy, cheesy satisfaction while keeping your health goals in check. Get ready to savor the essence of Italy with this wholesome and delicious dish!

Ingredients:

• 1 large eggplant

• ½ tsp black pepper

• 1 tsp oregano

• ¾ tsp basil

• ¼ tsp thyme

• ½ tsp salt

• ¼ cup diced onions

• 3 tbsp olive oil and extra to brush

• 1 clove garlic, dicede

• ¼ cup sliced mushrooms

• ¼ tsp red pepper flakes

• ¼ tsp basil

• 1 cup marinara sauce

• 6 oz fresh part-skim mozzarella, thinly sliced 

• ¼ cup grated parmesan

Garnish: parmesan and parsley

Directions:

For Eggplant:

1. Preheat oven to 400 degrees

2. Slice eggplant in ¾ inch slices

3. Add 2 tbsp olive oil to bowl and add eggplant and toss to coat

4. Sprinkle with pepper, oregano, basil, and thyme and toss again 

5. Arrange eggplant in a single layer on baking sheet and bake for 15 minutes, turn, brush with additional olive oil and and bake for additional 10 minutes. Watch to avoid burning

For sauce:

1. Heat 2 tsp olive oil in fry pan. Add onion and sauté until translucent

2. Add mushrooms, garlic, and red pepper flakes; sauté for 5 minutes

3. Add marinara sauce, stir in and heat through

Assemble:

1. Spread ¼ cup of sauce on bottom on 3 qt baking dish

2. Arrange one-third of eggplant in a single layer, add a slice of mozzarella to each, spread sauce over mozzarella

3. Repeat this with 2 more layers of eggplant, mozzarella, and sauce.

4. Sprinkle with parmesan

5. Bake at 350 for 15-20 minutes until warmed through and cheese is melted and bubbly

6. Garnish with parmesan and parsley

Nutritional Information:

Serves 6

Calories 180, Total Fat 11g, Saturated Fat 4g, Cholesterol 20mg, Total Carbohydrate 11g, Dietary fiber 3.5g, Protein 10g, Potassium 370mg,  Sodium 590mg

Chef and Author: Mary B Grosvenor, MS, RD

Medically Reviewed by FibonacciMD editors.

Eggplant-Parm-Recipe.pdf

Download PDF • 1.87MB